"how little fat they have over the muscle. "
Please tell me how that works. What if they have 5% bf.
Are you really telling me that they will not have abs?
13 sets of chest and 11 sets of front delt?
5x5 bench as first exercise? Is it intentionally a power movement set? or is it mistakenly a part of your hypertrophy program?
Why are shoulder presses...
They are slightly above average considering height to weight ratio. (someone who has been lifting about 1-2 years)
Bench is good
Squat is good
Deadlift is weak compared to your other stats
40m...
Proper calorie intake.
Proper hydration throughout the day.
Sufficient micro nutrients.
Proper sleep habits.
Proper breathing technique during set and during rest times.
Proper rest times...
Picture and/or weight would help immensely.
Most likely, you still have a lot of bf.
You start to see abs at around 12% and under unflexed and 16% and under flexed.
I would do a slow cut for another few weeks and then hit maintenance for a month or 2 and then clean bulk.
If you want to just maintain atm, then I would drop 1-2 cardio sessions and eat at...
The side delt makes up over 70% of the shoulder mass. There is no point in adding in extra movements for the front delt as OHP and bench should be enough.
Focusing on the the rear delt would be a...
You are still in the "newbie" gains threshold, which means that you will still gain mass for the first few months whether your diet is or is not on perfect.
Will you make more gains with a better,...
2kg = 4lbs
4lbs x 12mths = 48lbs
48=80 mmmk
Most people don't and shouldn't bulk for 12 mths straight anyways.
20-30lbs in a year isn't bad either, but having a beginner track 2lbs a month is...
Noticeable difference between the before and after.
Decent progress for 2 months.
"...you have to aim for ~1kg or less a month."
You should be aiming for twice that a month(2-3 kg/mth) honestly...
Drop front raises.
I would do 12-20 reps for shrugs.
Make sure you are using proper form.*Most important thing
Slow eccentric and concentric movements. (An entire rep should last at least 2...
